Coping Techniques

This page is being developed to help during times of difficulties. Not all coping techniques will work for everyone, and may not work all of the time. It is a case of giving them a chance and seeing what works for you.

None of the techniques are supposed to be a long term fix or cure. They should work especially well at times of anxiety, although they could be applied to other difficulties.

Some of these techniques can distract you temporarily from wanting to behave in certain ways such as self harming, controling eating, excessive exercising, or misuse of some substances.

I have split the techniques into categories I believe they are best suited to, but do try others from each category as they may be useful for you.

So give some a try, you might be surprised....

Anxiety Techniques

  • Treat your thoughts as just thoughts and let them pass through without engaging with them.
  • Look at something in minute detail like the groves in a piece of wood.
  • Listen to some music, try to hear everything in the music.
  • Just breath, if a thought comes in to your head, refocus on just breathing.
  • Drawing (try to draw how you feel)
  • Vigorous exercise
  • Look around for a square and slowly go around the edges of it with your eyes. This could be a window, table screen etc.

Anger/Frustration Techniques

  • Rip a thick catalogue or phone book
  • Scream in to a pillow
  • Punching a pillows
  • Go for a run
  • Write a letter - Doesn't have to be posted
  • Take yourself away for a good hour to process the anger

Depression

  • A hot bath
  • Try a jigsaw
  • Lay down with a hot water bottle & blanket
  • Move gently
  • Write down what your thoughts, what you are feeling emotionally and physically.
  • Burn incense (Frankincense or Lavender)

Alternatives to help reduce self harm

  • Squeeze ice in your hands
  • Hold a hot water bottle tight
  • Try eating chili peppers
  • You could try using Deep Heat cream - it may create a tingling/burning sesnsation. READ LABEL FIRST
  • Try talking to someone before you get to the point of self harming; perhaps The Samaritans 08457 90 90 90
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